12052017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

30 calorie bike/row

10 strict ring dips

20 single leg DB deadlift

Weightlifting

A: Hang Snatch (Every 2mins for 12 minutes, 2 @ 85%)

Warm up with pause low hang snatch, 4×3 @ 40-60%

Drop and reset

Metcon

B: Metcon (Time)

50 wall balls, 14/20lbs

10 muscle ups

40 wall balls

8 muscle ups

30 wall balls

6 muscle ups

20 wall balls

4 muscle ups

10 wall balls

2 muscle ups

Posted in: WOD

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